Training


Buckley Runners Couch to 5k Group 

By the end of this exercise you should be able to run 5 kilometres (3.1 miles) without stopping and without undue stress.

  • Starts Tuesday 28th May Ends Saturday 29th July at Wepre parkrun “Graduation Run”
  • Every session/run starts with 5 minutes brisk walk to warm up and ends with five minutes brisk walk to warm down
  • Tuesday sessions will always be with a run leader to set the exercise for the day, to help, advise (and push)
  • Thursday sessions at the club will usually have a run leader but the run leader may be running with another group. It is generally a repeat of Tuesday.
  • You should always try to have a rest day between runs.
  • To make it work you will need to do at least one more run between Friday and Monday, either on your own or with friends from the group.
  • Each training session is approximately 30 to 40 minutes
  • We will set up a WhatsApp group to support you (we will need your mobile number that will be visible to other members of the group)
  • The schedule below is guidance, it is your target. Some of you will want to go faster/further, other maybe less.

The course costs £10 per person. If you join Buckley Runners afterwards you will be discounted 50% of the membership (£7.50 instead of £15)

Remember, cheating is allowed, but does tend to lead towards failure!

NOTE – all sessions start and finish with a brisk 5 minutes walk!

Week No Date Tuesday Location Run Leader Thursday Homework  
28 May Introduction

Run for 1 minute, walk for 90 seconds

Repeat 7 times then run for 1 minute

Buckley Common Rob Mackey Repeat Tuesday Repeat Saturday or Sunday  
4 June Run 90 seconds, walk 2 minutes

Repeat 5 times

Run for 90 seconds

Buckley Common Rob Mackey Repeat Tuesday Repeat Saturday or Sunday  
11 June Run 90 seconds, walk 90 seconds

Run 3 minutes, walk 3 minutes

Repeat 2 times then run for 90 seconds

Buckley Common Rob Mackey Repeat Tuesday Repeat Saturday or Sunday  
18 June Run 3 minutes

Walk 2 minutes

Run 5 minutes

Walk 2 minutes

Run 5  minutes

Etna

(Brisk walk from the common)

  Repeat Tuesday Repeat Saturday or Sunday  
25 June Run 5 minutes

Walk 3 minutes

Run 5 minutes

Walk 3 minutes

Run 5  minutes

Etna

(Brisk walk from the common)

  Run 8 minutes

Walk 5 minutes

Run 8 minutes

Run 20 minutes  
2 July Run 5 minutes

Walk 3 minutes

Run 8 minutes

Walk 3 minutes

Run 5  minutes

Wepre Park

Meet main car park

  Run 10 minutes

Walk 3 minutes

Run 10 minutes

Run 25 minutes  
9 July Run 25 minutes Buckley Sport Centre   Run 25 minutes Run 25 minutes  
16 July Run 28 minutes Buckley Sport Centre   Run 28 minutes Run 28 minutes  
25 July Run 30 minutes Buckley Sport Centre   Run 30 minutes Run 30 minutes Wepre parkrun

Training with Buckley Runners

Buckley Runners meets at Buckley Sports Centre (at Elfed High School) on Tuesdays and Thursdays. We meet at 7.00 with an aim to set off at 7.15.

The coach and many of our experienced runners will be there to provide support and advice.

The quicker runners usually do interval training on Tuesdays and a timed run between 5 and 7 miles on Thursdays.

Other runners will do between 4 and 6 at a steady pace. This group can be a mixture of slower runners such as people recovering from injury, illness or after marathons and new runners. Pace is variable depending on who is there.

We have an “improvers programme” to support less experienced runners and help them to get to a point where they can run with the other groups.

Groups of runners often meet at other times such as Saturday mornings for speed work or Sunday for a run on the Clwydians.